When you jump out of bed at the buzz of your alarm for an early morning workout, eating breakfast might be the last thing on your mind. But after fasting all night, your energy stores are depleted — and the last thing you want to hear during a gruelling workout is your stomach growl.
f you’re ready to amp up your a.m. fuel, check out what I eat before my morning workouts!
Fruit is a key whether it is fresh, frozen or dried, has quickly digestible carbohydrates that can fuel a morning workout, and it offers a light option if you’re not an early morning eater.
You can’t go wrong with a classic bowl of warm rolled oats my favourite. Packed full of carbohydrates and fiber, oats will give you sustained energy throughout your morning workout. There are endless possibilities for mix-ins, including nuts and nut butters, dried or fresh fruit, yogurt and protein powder(see picture) I love to drizzle flax oil for added texture
Smoothies are both easy to make and full of the nutrients necessary for an intense workout. This provides a boost of antioxidants from super foods that aid in recovery from the natural stress of exercise.Smoothies can be as simple as a blend of fruit or can include protein powder and vegetables to provide nutrients from all food groups. Try adding Greek yogurt, chia seeds or nut butter. There are endless combinations to experiment with
4.RICE CAKES AND PEANUT BUTTER
Rice cakes topped with unsalted peanut butter, banana and chia seeds are a complete and easy breakfast. This option combines all the good stuff dietitians love: whole-grain carbohydrates, healthy fats, protein and fruit
While simple carbohydrates found in sports drinks, energy gels and cereal provide a quick source of energy,chances are they might not sustain you through a longer workout. Pairing these energy-boosting carbohydrates with a small amount of fat and protein is the best way to ensure sustained energy while working out.
Adding in a dose of protein floods your bloodstream with amino acids right when you need them the most, allowing for muscle-building optimisation. Healthy fats slow the digestion process, promoting a gradual release of energy throughout a longer workout.
The size of your pre-workout meal will vary depending on the length of your workout and your energy needs. Going for a long or high-intensity workout? Consider a more energy dense meal, but keep in mind it may take 3-4 hours to fully digest. A lower-intensity workout will require less energy.
Aim for a small meal that can be digested in about 2–3 hours. But, if you’re working out early in the morning, you won’t have 2 hours to spare. Consider a blended option, such as a smoothie. They digest quickly because the blender has already done a lot of the work for your stomach
enjoy and remember to laugh with health !